Sugar And Keto: Equal Friends Or Foes?

Aspartame is the sweetener found in Equal. It is a low-calorie sweetener, approximately 180 times sweeter than regular sugar. Aspartame is a combination of amino acids: aspartic acid and phenylalanine. These are broken down by the body and are found in larger quantities in meat and vegetables. Aspartame contains no calories and has a zero glycemic index. However, when combined with dextrose and maltodextrin to form the Equal brand sweetener, the calories and glycemic index increase based on these added ingredients.

Is Equal keto-friendly?

Aspartame, the sweetener found in Equal, is a low-calorie sweetener, approximately 180 times sweeter than regular sugar. Aspartame is made up of amino acid, aspartic acid, and phenylalanine, which are broken down by the body and found in larger quantities in meat and vegetables. It contains zero calories and has a zero glycemic index. However, when combined with dextrose and maltodextrin to form the Equal brand sweetener, the calories and glycemic index are increased based on these added ingredients.

Aspartame is a controversial sweetener, with the highest source of complaints to the FDA of any product and opposing studies on its safety. It is also one of the most commonly used artificial sweeteners, often found in diet sodas and other sugar-free foods. The FDA considers it generally safe for consumption, but certain groups, such as those with the genetic disease phenylketonuria (PKU) and pregnant women with hyperphenylalaninemia, should avoid it due to potential links with brain damage.

When it comes to keto-friendly sweeteners, natural sweeteners derived from plants, such as stevia, monk fruit, and erythritol, are recommended. These sweeteners have little to no impact on blood sugar levels, are low in calories and net carbs, and have undergone rigorous safety testing. They can be used to satisfy sugar cravings without kicking you out of ketosis.

What are some keto-friendly sweeteners?

Natural Sweeteners

• Monk fruit: A natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It has been used as a tonic herb in traditional Chinese medicine for thousands of years. Monk fruit is calorie-free, contains zero carbs, and doesn't appear to raise blood sugar or insulin levels. It's 100-250 times sweeter than sugar.
• Stevia: A natural sweetener derived from the Stevia rebaudiana plant, which is native to South America and has been used for over 1500 years. Stevia is non-nutritive, meaning it contains zero calories, carbohydrates, or other nutrients. It's 30-150 times sweeter than sugar, so a little goes a long way. Studies suggest that stevia may help lower blood sugar levels and blood pressure.
• Yacon syrup: Made from the roots of the yacon plant, native to South America. It is rich in fructooligosaccharides (FOS), a type of soluble fiber that the body cannot digest, resulting in fewer calories than table sugar. Some studies suggest that yacon syrup may improve insulin resistance and reduce body weight. However, it cannot be used for cooking as high temperatures will break down the FOSs.

Artificial Sweeteners

• Sucralose: An artificial sweetener that is 400-700 times sweeter than sugar. It is known as a non-nutritive sweetener, meaning it contains little to no calories. Sucralose is stable when heated and does not have the bitter taste associated with other artificial sweeteners. However, there are concerns about its potential negative impact on the gut biome, and it may break down and interact with other ingredients at high temperatures.
• Xylitol: A sugar alcohol that is naturally found in small amounts in many fruits and vegetables. It is often used in sugar-free mints and gum as it may positively impact oral hygiene. Xylitol looks and tastes similar to table sugar but contains no carbohydrates. However, consuming excessive amounts can lead to laxative effects and stomach discomfort, and it is toxic to dogs even in small amounts.
• Erythritol: A sugar alcohol with a sweetness of about 60-80% of table sugar but only 0.2 calories/gram compared to table sugar's 3.9 calories/gram. Erythritol has been shown to have no impact on blood sugar levels and may even help lower blood sugar. It is generally considered safe, but consuming too much can lead to flatulence and laxative effects.

What are the pros and cons of using sweeteners on a keto diet?

The keto diet is a low-carb, high-fat, and moderate protein diet. The goal of this diet is to reach a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. To maintain ketosis, it is important to reduce sugar consumption. This can be challenging when it comes to sweetening baked goods, sauces, and beverages.

There are natural and artificial sweeteners that can be used on a keto diet. Here are some of the pros and cons of using sweeteners on a keto diet:

Pros:

• Sweeteners like stevia, monk fruit, erythritol, and yacon syrup are low in carbohydrates and can be easily incorporated into a keto diet.
• These sweeteners can help reduce sugar consumption and maintain ketosis.
• Some sweeteners, like stevia, have been shown to help lower blood sugar levels.
• Sweeteners can make it easier to stick to a keto diet by providing a sweet taste without the carbohydrates.

Cons:

• Some sweeteners, like honey and coconut sugar, are high in carbohydrates and may interrupt ketosis.
• Artificial sweeteners may have negative health effects. For example, some studies suggest that sucralose may produce harmful compounds when exposed to high temperatures.
• Non-caloric sweeteners can promote sugar cravings for some people.
• Sweeteners may not always work well in recipes, especially baked goods, as they can affect the texture and taste of the final product.
• Some sweeteners, like xylitol, are toxic to dogs and other pets, even in small amounts.

How do you substitute sweeteners in recipes?

Substituting sweeteners in recipes can be a tricky task, but with the right knowledge and a bit of experimentation, it can be done successfully. Here are some tips on how to substitute sweeteners in recipes:

Stevia

Stevia is a natural sweetener that is 200-300 times sweeter than sugar. It is available in both liquid and powdered forms and can be used to sweeten drinks, desserts, and even no-bake recipes. When substituting stevia for sugar in a recipe, use only a small amount as a little goes a long way. For each cup of sugar, substitute one teaspoon of powdered stevia. Stevia has a bitter aftertaste, so it may not be the best choice for those with sensitive taste buds.

Monk Fruit

Monk fruit is a natural sweetener that is 100-250 times sweeter than sugar and has no calories or carbs. It can be used as a 1:1 substitute for sugar in most recipes, although some recommend cutting the amount of monk fruit sweetener in half. Monk fruit has a better taste profile than stevia and does not cause digestive issues. However, it is more expensive than other sweeteners.

Erythritol

Erythritol is a sugar alcohol that is 70-80% as sweet as sugar but has only 0.2 calories per gram. It can be used as a substitute for sugar in baking and cooking, although it may require some adjustments to the recipe as it can leave a slightly gritty texture and has a cooling mouthfeel. Swap about 1 1/3 cups of erythritol for each cup of sugar. Erythritol is generally well-tolerated and may even have dental health benefits.

Xylitol

Xylitol is another sugar alcohol that is just as sweet as sugar but has only 3 calories per gram. It can be easily added to drinks and works well in baked goods, although it may require extra liquid in the recipe as it tends to absorb moisture. Xylitol can be used as a 1:1 substitute for sugar. However, it has been associated with digestive problems when used in high doses, and it is highly toxic to dogs, so keep it out of their reach.

Yacon Syrup

Yacon syrup is made from the roots of the yacon plant and is rich in fructooligosaccharides, a type of fibre that the body cannot digest. It has about half the calories of regular sugar and does not affect blood sugar levels. Yacon syrup is best used as a sweetener in coffee, tea, cereal, or salad dressings, as cooking with it is not recommended due to its heat sensitivity. Use an equal amount of yacon syrup to replace other liquid sweeteners.

Sucralose

Sucralose is an artificial sweetener that is 600 times sweeter than sugar and has no calories or carbs. It is heat stable, so it can be used in baked goods. However, some studies suggest that exposing sucralose to high temperatures may release toxic compounds. Splenda, a popular sucralose-based sweetener, can be substituted for sugar in a 1:1 ratio in most recipes, although it does contain some carbs and calories.

When substituting sweeteners, it is important to consider the desired outcome and make adjustments accordingly. Some sweeteners may change the texture or taste of the final product, so experimentation may be necessary to find the perfect balance. It is also crucial to pay attention to the measurements, as different sweeteners have varying levels of sweetness.

How do you compare the most common sweeteners?

Natural Sweeteners

Monk Fruit is a relatively new natural sweetener that is currently very trendy. It is 100 to 250 times sweeter than sugar and has no calories or carbohydrates, making it suitable for a keto diet. Monk fruit is also arguably the most 'natural' plant-derived sweetener when following traditional processing methods.

Stevia is another natural sweetener that is very popular. It is 200-350 times sweeter than sugar and contains little to no calories or carbohydrates, which also makes it suitable for keto diets. However, some people may not like stevia because of its bitter aftertaste.

Yacon Syrup is a natural sweetener that is made from the roots of a perennial South American plant. It is a good source of fructooligosaccharides (FOSs), a type of fibre that the body cannot digest, meaning it contains fewer calories than table sugar. However, it cannot be used for cooking as high temperatures will break down the FOSs.

Honey is a natural sweetener that offers more nutritional value than more heavily processed sugars. However, it is still very high in sugar and should be used in moderation. Raw and unfiltered honey is the best option, but it will still raise your blood sugar.

Maple Syrup is another natural product that is high in sugar and should be used in moderation. It also contains trace amounts of minerals such as calcium, magnesium, and potassium, as well as a range of polyphenols.

Artificial Sweeteners

Aspartame is an artificial sweetener that is 200 times sweeter than sugar. It contains no calories and has a rating of zero on the glycemic index. However, it is not suitable for people with phenylketonuria, a rare condition that impairs the absorption of the amino acid phenylalanine.

Sucralose is an artificial sweetener that is 600 times sweeter than regular sugar. It contains no calories or carbs and is often used as a low-carb way to sweeten drinks or foods like oatmeal and yogurt. However, it may not be suitable for baking as some studies have found that it could produce harmful compounds when exposed to high temperatures.

Xylitol is a type of sweetener known as a sugar alcohol that is often found in sugar-free mints and gum. It tastes and looks similar to table sugar but contains no carbohydrates. However, consuming excessive amounts of xylitol can lead to laxative effects and stomach discomfort, and it is toxic to dogs even in small amounts.

Erythritol is another sugar alcohol that is 60-80% as sweet as table sugar but has very few calories. It does not affect blood glucose levels and may be good for dental health. However, consuming large amounts of erythritol can lead to gastrointestinal distress, such as bloating, cramps, and gas.

Frequently asked questions